CrossFit Open Week 4 Day 2

We are only as strong as we are united, as weak as we are divided.
— Professor Dumbledore

Pre Warmup

5:00 Foam Rolling
Lats, Upper Back

5:00 Delt/Pec Smash w/ KB
https://youtu.be/VcSZBkPQBKg?t=27

Warm-up

6:00 Alternating EMOM

30 Double Unders
10 Jumping Squats + 5 Push Ups

No Porpoising

Scale DU to 10 DU Attempts (Strict Single-Single-Double rhythm)

Warm-up

10:00 EMOM

50 Double Unders
2 Rope Climb (no rest between) or 7 Pull Ups
10 Pistols

Scaled

10 Double Attempts (Strict Single-Single-Double rhythm)
1 Rope Climb or 7 Pull Ups
10 Banded Pistols

Pull Up Scale
Jumping Pullups with slow, controlled negative

Bootcamp

50 Single Unders
7 Jumping Pull Ups
10 Air Squats

Weightlifting

Snatch Shrugs (3 Every Minute for 10:00)

10:00 EMOM
Snatch Shrugs

Dip and extend — Drive into the floor with your heels, open your hips and shrug the bar up.

https://www.youtube.com/watch?v=G51D43g9bC8

Rx+

165/115

Rx

135/95

Scaled

95/75

Bootcamp

5 American KB Swings (55/35)

Metcon

13:00 AMRAP
7 Burpees
7 Dumbbell Thrusters
7 Box Jump or Step-Overs

Rx

50/35# DB
24"/20" No Step Ups

Scaled

35/20# DB
24"/20" Box Jumps or Step Ups

Bootcamp

7 Burpees
7 DB Squat Cleans (30/20)
7 Box Step Overs or low box jumps

Metcon

Start the next immediately after you finish.
No rest between

Entire Remaining Time
At Conversational Pace
Choose 1

Row
Bike
Run

Slow, Steady Pace. Don’t speed up, don’t slow down.